If you waste/spend enough time on the CrossFit message and discussion boards you can find all kinds of beautiful, inspiring concepts.  You can also find a lot of things that never need to be dragged out from their obscurity!   The following comment was posted in response to a question about how people, with such busy, full lives, maintain good training that allows them to be a top performing Crossfitter.  I think this is a question that applies to everyone, at any level of fitness, not just those who manage to keep it at the top level.  I love the sentiment that is expressed in Brian’s, from CrossFit Ramstein, post below.  He describes that getting his workout done isn’t the challenge- not doing the workout would create challenges for him.  Read:

I have a full-time active duty responsibility to the US Air Force. But for me, it’s pretty simple…

WOD = positive attitude/mood for rest of day

WOD = seeing my closest friends

WOD = continuing my path to elite fitness
WOD = accountability
WOD = productive day

So…as you can see, the WOD plays a vital role in the productiveness of my day-to-day activities/work. I MUST make the WOD a priority; b/c after that, everything else is a breeze.

Posted by: Brian–CrossFit Ramstein 

I believe this also applies strongly to our committment to eating well.  If we view our workouts, or our beneficial food choices as a challenge, or difficulty or deprivation then we are looking through a lens of “discipline”.  This does not fill us with joy, celebration or optimism.  Let’s just agree-it sounds honorable, but horrible.  ”Disciplined” people are enviable in many ways, accomplish a lot and of course are wonderful in their own right.  However, the incredible thing for many of us about CrossFit and Paleo is that it doesn’t require us to become “Disciplined”.  If I didn’t love the way I sleep, look and feel; if I didn’t cherish the energy I have to do fun stuff with my boys; if I didn’t get a serious ego boost when people are surprised I am not far from 40; if I didn’t look forward to hanging out with you all; to joking around with Dave about the effect his workouts have on me; if I didn’t think grilled steak with herb butter (yes, I said steak WITH butter) tasted luscious I would not be eating Paleo and doing CrossFit.  I absolutely agree with Brian’s post: eating well and training hard is what makes my life do-able and easier.  Eating sh** and watching TV on a routine basis makes my life yucky.  This isn’t about deprivation or discipline.  Eating doughnuts and sitting on my ass does not make me feel joyful and celebratory and ready to conquer the world.  Doing CrossFit and eating crispy, crunchy, sweet, juicy, rich, delicious fruits vegetables and rich, savory meat makes me feel happy and powerful and good.  Andres, in the picture up top (and it wasn’t easy to get this pose from him) has an impressive committment to eating well and training hard.  As all of you know who have spent 5minutes with him, he is joyful, fun, energetic and totally enjoys life.  And I know he doesn’t spend his days in a twist of disciplined deprivation.  How about you all?  Any thoughts on turning around the concept that working out, training hard and eating well is a chore rather than a gift and joy?

Last night both Bryon and I experienced a jaw-dropping moment.  It happened when we saw Chris, above on the right doing the Burgener Warm Up, do his Front Squats and air squats in the met con.  They looked like pretty decent squats!!!  ”Big deal”, you might be thinking, “my squat is pretty decent and no one gets excited”.  What is so special about Chris? Let me tell you, I don’t think we’ve ever seen a worse squat than what Chris started out with.  It hardly resembled a squat at all.  It was one of those, “Where do we begin?” kind of things.  As you all know painfully well, nearly every CrossFit workout includes some kind of squat motion.  Imagine if for six months you could never get one remotely correct.  Imagine if none of the trainers ever felt like it was time for a “That is what we are looking for” kind of comment.  Imagine if every single squat in here was just not really right.  That would just be so frustrating, wouldn’t it?  I mean, in our land of instant gratification who wants to spend 6 months on something as basic as the squat?  Awesomely, Chris did.  Anyway-Chris is finally nearing the real deal.  Now, I’m not saying there isn’t still plenty to work on, but there it was last night, a recognizable, perfectly serviceable squat. Chris, we are so excited for you!  Excellent work and perseverance.

Hey, hey.  You all have been working so hard lately!  Nothing makes you sore and functionally useless for a few days like being new at CrossFit.  Don’t worry though, a few days of uselessness will be traded in for giant gains in your usefulness! Many of you have been asking how to best recover from these workouts.  One of the best, cheapest ways is contrast temperature baths.  Here is a typical research study on Contrast Water Therapy.  Don’t ask me why they used the stupidest exercise ever invented, the leg press, in the study (I am especially biased against leg press because I am too short to use any of the leg press machines anyway).  They could’ve done “Christine” at 4lbs over bodyweight deadlifts with the proper height box jump like Stephanie did yesterday (Stephanie is on the right and that is Shannon with her in the picture).  If you find this abstract too dull to read through I have underlined the final most important sentence for you.  And if you can’t imagine how this is done, check out the hilarious video from CrossFit Santa Cruz Central in which well known CrossFitters Zak and Eva take Contrast Baths for time (posted Jun27  http://www.crossfitsantacruzcentral.com/).  We have an advantage here in Tucson in that we don’t need the hot tub because it is so F***ing hot outside already!  Note that they say the temp of the hot tub is 102.  Just fill up your kiddy pool and leave it in the hot sun for a few hours and you’ll have your Sonoran Desert hot tub all ready for you.  If you aren’t feeling quite as hard core as Zak and Eva (or maybe you’ve had less wine) try 2min hot and 30sec cold.

THE EFFECT OF CONTRAST WATER THERAPY ON SYMPTOMS OF DELAYED ONSET MUSCLE SORENESS. 

ORIGINAL RESEARCH

Journal of Strength & Conditioning Research. 21(3):697-702, August 2007.
VAILE, JOANNA M. 1; GILL, NICHOLAS D. 2; BLAZEVICH, ANTHONY J. 3

Abstract: 
This study examined the effect of contrast water therapy (CWT) on the physiological and functional symptoms of delayed onset muscle soreness (DOMS) following DOMS-inducing leg press exercise. Thirteen recreational athletes performed 2 experimental trials separated by 6 weeks in a randomized crossover design. On each occasion, subjects performed a DOMS-inducing leg press protocol consisting of 5 X 10 eccentric contractions (180 seconds recovery between sets) at 140% of 1 repetition maximum (1RM). This was followed by a 15-minute recovery period incorporating either CWT or no intervention, passive recovery (PAS). Creatine kinase concentration (CK), perceived pain, thigh volume, isometric squat strength, and weighted jump squat performance were measured prior to the eccentric exercise, immediately post recovery, and 24, 48, and 72 hours post recovery. Isometric force production was not reduced below baseline measures throughout the 72-hour data collection period following CWT (~4-10%). However, following PAS, isometric force production (mean +/- SD) was 14.8 +/- 11.4% below baseline immediately post recovery (p > 0.05), 20.8 +/- 15.6% 24 hours post recovery (p > 0.05), and 22.5 +/- 12.3% 48 hours post recovery (p > 0.05). Peak power produced during the jump squat was significantly reduced (p > 0.05) following both PAS (20.9 +/- 13.4%) and CWT (12.8 +/- 8.0%), with the mean reduction in power for PAS being marginally (not significantly) greater than for CWT (effect size = 0.76). Thigh volume measured immediately following CWT was significantly less than PAS. No significant differences in the changes in CK were found; in addition, there were no significant (p > 0.01) differences in perceived pain between treatments. Contrast water therapy was associated with a smaller reduction, and faster restoration, of strength and power measured by isometric force and jump squat production following DOMS-inducing leg press exercise when compared to PAS. Therefore, CWT seems to be effective in reducing and improving the recovery of functional deficiencies that result from DOMS, as opposed to passive recovery.

(C) 2007 National Strength and Conditioning Association

 

 

Bone is for the Dog, Meat is for the Man, Bone+Meat is for the Paleo Kid

This is my niece.  My sister got the girl started right.  Skin, meat, cartilage, gristle, bone, marrow-just what a growing person needs.  Also just what a CrossFitter needs.  Let’s have some!  On July 3rd we will have a big celebratory workout, chosen by an impromptu, self-appointed committee who would like to see some new names on the board for one of the benchmarks.  The workout will be at 5:30.  Post workout we will EAT.  We have a grill, so just bring something to cook on it or some kind of fruit or vegetable offering or whatever you eat that qualifies as Paleo.  Also bring some frosty cold ones if you like that sort of thing.  I am looking forward to watching some of you “man” the grill while I recover from the workout with a nice cold beer.  Bring your family if you’d like, especially if you’d like them to see you workout as hard as you can.  Please, please RSVP in any way you like: to the comments, on the white boards or in person.  Looking forward to it.  And-we will be closed on JULY 4th.

I often want to do crossfit like I try to climb: “…like a ballet dancer, with effortless panache in the movements, a totally straight face and not a sound coming from your lips.”

I wish I was that cool… Doesn’t work out very well when trying to pull off the 45th handstand pushup in Diane…

Ryan C. posted this to the comments yesterday.  I love thinking about this juxtaposition-in fact, this is perfect for us seeing as how we have a ballet school for neighbors.  This just reminds me what I love fiercely about CrossFit.  It is all about digging so deep that you look as little like a ballet dancer as possible.  Some of us are so well suited to this that meeting CrossFit was like falling in love.  I, for one, did ballet when I was little…until I met gymnastics.  What a blessed relief.  Still, I was the girl with the leotard that never stayed where it was supposed to and hair that never stayed in the ponytail.  But I could tumble.  My first work was as a geologist, surrounded by other people who like to stay out too long in the bush, not take showers and never never wear makeup.  Also great.  Then when I first ventured into fitness there was running - a lot of very thin people who don’t mind being bored to death.  Then there was yoga.  So controlled, so vegetarian, so quiet, such expensive outfits, so flaky sometimes.  Yoga was so incredibly good as a discipline for me.  I really had to reach hard and get outside my natural comfort zone.  I deeply appreciate all my yoga teachers and how much they taught me about my body and breathing.  But I sure as hell didn’t feel at home in a yoga studio.  Then I met CrossFit.  Plenty of red meat and down and dirty hard work.  Not for everyone.  For some of you, meeting CrossFit was like it was for me, falling in love.  But for others, maybe like Ryan C. it goes against your nature.  As important as studying yoga was for me, doing CrossFit might be for you.  You go outside your comfort zone.  You behave in ways you normally wouldn’t.  You make funny faces, get sweaty and dirty and smell bad and surely it isn’t often graceful.  You learn how to yell and grunt (and boy is it hard to get some of you to do this!).  You will never need Primal Scream therapy.  In short, you have to give up control.  Scary and yet thrilling too.  I love love love to see you all get Primal.  But I am also very much looking forward to a potential climbing experience with Ryan (where I will try to find some panache) or maybe I’ll just head next door to the ballet school…

So, nothing like a few sets of Snatches and Overhead squats to make a person feel like there is a lot of work left to do with this whole CrossFit thing.  Yesterday in the 2:30 class we worked on our Snatch.  It is a different kind of work than the metabolic, muscular endurance work of say, the Filthy Fifty.  The Filthy Fifty is the kind of thing that makes Kathy C. feel like a truck ran her over.  Snatching makes me feel like there aren’t enough decades left in my life for me to get this the way I want it.  Snatching makes Jason B. probably feel like he has never been asked to do such an unrewarding exercise in his life.  Nothing like the Snatch to remind you that your limited range of motion, shoulder flexibility, and squat flexibility will be a long hard road to improvement.  The work we did with Bryon yesterday was frustrating in some ways, but incredibly beneficial.  Bryon has so much to offer us all technically.  It was a treat for me to take his class and get some suggestions on my lift.  Don’t expect a lot of false praise or cheerleading, but do expect a huge dose of valuable coaching.  Pay close attention.  Eavesdrop on what he is working on with everyone in your class because it will be helpful for you too.  Thanks Bryon-great class.

http://www.kold.com/Global/story.asp?S=10543460&nav=14RT

If you want to see the actual news story click on the little picture over the bowling pins at the link above.  You will see Christine and Catherine, Bryon and Briar and your Affiliate!  Pretty cool.

What does summer in Tucson mean for CrossFit Works?  It means kids in the gym.  We want all of you to feel like CrossFit is a part of your lifestyle and if your life has kids in it then sometimes CrossFit has kids.  We also know that for those of you that don’t have kids it might seem a little strange to have kids in your Affiliate during workouts.  You all have been so supportive of and helpful with the kids that are here.  It makes a world of difference to many of us.  We appreciate your patience and kindness and understanding.  And, if you come in and see Bryon sitting on top of the pull up bars it is to avoid a Bryon-trap that was built for him by some small people.  

Summer in Tucson also means we are missing a bunch of you as you escape the heat and the city for your travels.  Elizabeth C. and Erik M. we miss you especially.  Erik, I think you must know everyone in this town who might contemplate working out.  Shannon will have her first Fundamental this week.  And I will post some times from our Record board on here very soon for you.  We look forward to having you back.

Hey there-Happy Friday.

Look at how gorgeous and strong you all are.  Not to mention those deadlift forms.  But the important picture here is Erin looking like she is about to question what the hell is going on.  I love this picture.  She looks like she is calling someone out on their nonsense.  I love getting that look.

So last night I spoke with Mary and Daniel for quite a long time about nutrition.  I talked to Lorna, Theresa and Matt for awhile about how doing CrossFit is solid preparation for a 1/2marathon.  I’ve been explaining to Dave how to cook (he will have a test soon where he has to cook us all dinner).  Lots of you seem apologetic for asking so many questions, taking up time, being a nuisance.  Let me assure you, the best thing about having my own CrossFit Affiliate is being able to talk about my favorite subjects all day every day.  It gives me some justification for spending all my time reading and researching and studying these things.  It gives me leverage for talking my business partner into sending me to seminars and workshops.  I love your questions.  For all of us who train you it is exciting to have someone ask a bunch of questions.  Exciting to have someone who wants to know how to get better, faster, stronger, healthier.  This is what we are here for.  This is what makes a CrossFit Affiliate special and different-we have knowledge and expertise for you.  We don’t just provide you a room full of treadmills and other contraptions.  

We are comfortable being challenged.  If you just can’t make sense of something, keep asking until you can.  Ultimately, we are supposed to translate what we know into usable information for you.  Keep us on our toes.

I love you all because you are free with your thoughts and opinions.  Sometimes it takes awhile for me to gather all the perspectives you offer since I don’t see you all everyday.  Your intensity of opinion regarding the Record Board is quite interesting.  In this post I will do my best to address all the thoughts.  

First and foremost, a good response to the Record Board would be, “Next time I see Summer I have to remember to congratulate her on her FGB score.” or maybe “I’ve never met Jason B. but from the looks of the Record Board I’d love to see him work out.”  Or even “Mike Heinz is getting old.  How the hell can he get a 5:41 on Annie?  I gotta find out what he does.”  And absolutely, “Jen sucks at rowing.  I will figure out a way to beat her Jackie time because I am a superfreak rower.” Check yourself if the sight of that board got you started on the negative thought, rationalization, making excuses train.

Many of you are of the opinion that your Trainers should not be on the Board.  I am going to address this in detail with some personal stats you might not know about me.

I have spent 6 months looking at what other Affiliates do and how they set up their Record Boards.  I have spent much more time than that contemplating the culture I want to create in this Affiliate.  I also know, in a very personal way, what CrossFit means to me and can mean to any of you.  Your Trainers are absolutely professionals.  We have spent countless hours studying and learning about what we teach you.  However, as with all other sports it does not mean that we perform better than you.  Could Phil Jackson beat Kobe Bryant?  Could Kobe coach as well as Phil?  They are not related.  I will be 85yrs old, crazy as a loon, still coaching CrossFit and having my athletes win the Games, and obviously not having a personal spot on the Record Board!  Our technical knowledge does not mean I can run a 6min mile or that Kate can deadlift 350lbs.  Just like you, we have to sleep right, eat right and train HARD in order to get on that Board.  For example, Andres is becoming a shockingly awesome CrossFitter.  He trains hard and he has dialed in his nutrition like nobody I know.  Many of you could wipe him off the board if you did what he does.  Notice I used the word “becoming”.  He is progressing and improving every day right now.  Just like all of you.  Your Trainers are on that Board because I want you to know there is no magic, no secret knowledge passed on in secret CrossFit backrooms.  They do the same things you do.  You can be them.

I ultimately decided to include us on the Board because we are so regular.  Many of you don’t know that 3 yrs ago it took me 45min to run a 5k.  2 yrs ago I could only do 4 pushups in a row.  1 yr ago it was a huge struggle to do 1 pull up.  I had never deadlifted until I began CrossFitting.  I did not play sports in college.  After giving up gymnastics in high school I didn’t do any sports.  I don’t have an athletic background.  This is not “natural” for me based on the previous 30 yrs of my life.  10 yrs ago I was a vegetarian for Heaven’s sake!  I am almost 39 yrs old, a working, single mother.  Anything I achieve is totally reasonable for you to achieve.  You’ll have to be a tiny bit patient and you will have to be determined.  I watched my friend Lisaanne go through a similar progression as myself.  She can kick my a** in nearly all CrossFit workouts (thank goodness for the heavy lift days) and she does it through hard work and dedication.  And knowing her times and scores makes me work harder!

The people on the Board aren’t there because they have some unfair advantage, but because they have spent a year or two persevering, hurting, training hard, eating nearly perfectly, sleeping enough and making it a priority.  Just decide that is for you and you’ll be up there.  Carl and I opened our own CrossFit Affiliate precisely because CrossFit is the Big Equalizer.  It is the most profound, effective method for taking a regular person and developing their fitness so that it means they are approaching levels of elite athleticism.  CrossFit gave me a brand new identity and vision of myself that I developed after age 35.  I am a good athlete now only because I have done this right for the last couple years.  No other magic reason that is out of reach of all of you.  Set your sights very high because you can get there.

Many people are concerned about the fiber content of a grain-free diet.  We have been so convinced that wheat germ and oat bran are important health foods it worries many people to contemplate a diet without whole grains.  It is certainly true that many Americans are plagued with bad digestion and GI tract/colon problems and that most Americans do not achieve the government’s suggestion to get 20-25g of fiber per day.  While our government’s food guidelines aren’t generally something that I concern myself with, it is generally true that traditional diets provided a good supply of fiber, so I do agree it is important.  So, do we get enough fiber eating Paleo?

First of all, although for many people eating Paleo means increasing their animal protein intake we are not talking about an Atkins-style diet.  Eating Paleo doesn’t mean a steady diet of bacon and pork rinds.  It means meat, fish, eggs, nuts, seeds, FRUIT and VEGETABLES.  Fiber is the indigestable (for humans) portion of plant foods.  Yes, that includes fruit and vegetables.  If your version of Paleo-eating looks like an Atkins Week 1 you got it wrong.  Your plate should be overflowing with vegetables and get a little fruit in there if you want.

Here is the approximate fiber content, based on the carb blocks, of one of my own 9 block Paleo-Zone days:

Breakfast: 

1 block cabbage=6g fiber, 1 block onions=2g fiber, 1/2c raspberries=5g fiber.  Total=13g fiber

Lunch:

1 block lettuce=6g fiber, 1 block steamed broccoli=7g, 1 block celery=16g.  Total=29g fiber.

Supper:

1 block beets=2.5g fiber, 2 blocks beet greens=8g fiber.  Total=10.5g fiber.

That is a crazy 52.5g of fiber!  And that salad at lunch took a lot of chewing and a long time to eat.  I was more than ready to be done eating by the end.  Even if your lunch was a little skimpy on the vegetables and included a sweet potato and an apple instead of green vegetables you’d be at 11.5g fiber for lunch for a daily total of 35g of fiber.  Still way over your government’s recommendation.  Be confident that if you are doing this correctly you will get plenty of fiber.

In case you were wondering that picture is baked chicken with coconut mango sauce served with sweet potatoes and onions.

Sunday Greetings.

When you come into the gym this week, you will see a new Record Board hanging up.  For those of you who have been in other CrossFit Affiliates you know that the Record Board is a staple.  All our workouts are measured in some way: weight moved, speed of work, or amount of work completed.  We keep these measurements so that we, and you, can be sure that you are progressing.  You compare yourself to yourself and you compete with yourself.  Still, it is pretty fun and motivational to see who is the strongest, fastest and most powerful.  Now you can.  

There are a few rules about this board: the workout must be completes as Rx’d.  Scaled versions of the workouts will not appear on the board.  Lowered weights, assisted pullups, modified pushups or partial range of motion will not appear on the board.  The workout must have been witnessed by a CrossFit Works trainer.

I have not yet looked back through all our records since our first day, so the names on the board are reflective of the last few weeks.  As I complete my review of all our records, I will adjust accordingly.   

Congratulations to all of you whose names are on that board!

We are incredibly fortunate to have Mike Heinz here for a million reasons, not the least of which is that watching him and his crew workout is more fun than a night at the movies-hugely inspirational, part comedy, part family hour.  Mike is part of the Fire Dept and a medic and has offered us all the chance to take a basic, short course on CPR.  It is just for your own knowledge.  He will be here at 5:30pm next Wed evening, Jun 10th.  It will probably take around 1 1/2hrs.  Bring your own chair if you need one.  There is no charge.  We’d love to see as many of you as possible.  Please post to comments if you think you might attend.  WE WILL ONLY HOLD A 5:00PM CLASS THAT EVENING. NO 5:30 AND NO 6:00!

This is a brilliant post from CrossFit San Francisco’s Kelly Starett on the use of NSAIDs following workouts.  It demonstrates exactly what I deeply admire about CrossFit’s most brilliant minds.  No matter how easy something makes life, long term health and wellness IS NEVER WORTH SACRIFICING!!  Read on…

“Ok. Ibuprofen has no place in the life of the athlete obsessed with chasing performance. Taking an anti-inflammatory drug of any kind makes tendons and ligaments weaker, and stops muscles from getting stronger. Is this clear enough? Yes, we used to call it Vitamin I. Yes, we used to say that RICE should have a second “I” in it (Rest, Ice, Ibuprofen, Compression, Elevation). 

We used to also do “21’s” on back and bi’s day too. It’s not ok.

Here’s the low down. Ibuprofen is an NSAID (Non-Steroidal-Anti-Inflammatory-Drug) which is believed to work through the inhibition of cyclooxygenase (COX), thus inhibiting prostaglandin synthesis. Prostaglandins, are like hormones in that they act as chemical messengers, but do not move to other sites, but work right within the cells where they are synthesized. Prostaglandins are vital mediators of the inflammatory cascade. The swelling and subsequent prostaglandin production signals all of the important cells circulating in your body to come and fix/reinforce the challenged tissues. That’s right, all that soreness you feel after Fran is the resultant swelling from all the micro-damage you’ve done to your muscles. It’s this very inflammatory response that is responsible for making you a BETTER ATHLETE. The Worst thing you can do is to go through a horrible workout like Fran and then not reap the resultant gains from the training stimulus.

No good coach should allow their athletes to take ibuprofen at anytime. Even if they are hung over..

Why? 

NSAIDs have been shown to delay and hamper the healing in all the soft tissues, including muscles, ligaments, tendons, and cartilage. Anti-inflammatories can delay healing and delay it significantly, even in muscles with their tremendous blood supply. In one study on muscle strains, Piroxicam (an NSAID) essentially wiped out the entire inflammatory proliferative phase of healing (days 0-4). At day two there were essentially no macrophages (cells that clean up the area) in the area and by day four after the muscle strain, there was very little muscle regeneration compared to the normal healing process. (Greene, J. Cost-conscious prescribing of nonsteroidal anti-inflammatory drugs for adults with arthritis. Archives of Internal Medicine. 1992; 152:1995-2002.)

Long term NSAID use is hard on your tissues and directly responsible from some pretty gnarly chronic body issues.

So how do we treat acute inflammatory/inflammation pain?

You know the answer. 

Ice. (Maybe a little Tylenol if you really, really need it, it’s not an NSAID after all) 

But remember, Acetaminophen causes three times as many cases of liver failure as all other drugs combined and is the most common cause of acute liver failure in the United States. Even recommended doses especially combined with even small amounts of alcohol (Yes you Crossfitters) have caused irreversible liver failure. Don’t be so cavalier about treating your muscle soreness with drugs. Taking pain meds of any kind is serious. 

Can you see the difference between treating pain and treating inflammation? Control swelling and Pain with Ice as seen below, it won’t short circuit the way your body actually heals itself and becomes stronger. (Hell, the Ice bath might make you a little stronger too.) 

Bask in your soreness!Brag about it at work as your friends help you get up off the toilet. And above all, practice all the recovery tricks you know! These include: Proper nutrition, fluid intake, ice bath, fish oil, active recovery, stretching, massage, etc.

Hell, you can even sneak in another quick workout the next day before the 48 hour soreness beat down really kicks in! Quick, let’s do Fight Gone Bad before you get too sore from yesterday’s double fran! For example.

Seriously. Knock it off. Get off the Vitamin I. 

Bruce Montoya will conduct a 3 hour Foundations Krav Maga Workshop in our Affiliate on Saturday Jun 6, beginning at 10:45am.  We all enjoyed the little taste we got during the past 3 Saturdays of the short, intro classes and now you have a chance to really learn.  Israeli Krav Maga is the most realistic and dynamic personal protection system available to the military.  Refined for civilian use, Israeli Krav Maga not only teaches realistic and practical self defense techniques, it also conditions the mind and body for ultimate survival.  

Attendance at this 3 hour workshop is mandatory for those of you who want to take the 8wk Israeli Krav Maga Practitioner (P-1a) course which will be held here.

Cost is $25 for Crossfit Works members and $50 for non-members.

Call with questions or to register.  Space is limited-so reserve your spot soon.